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Author Topic: The Mature thread  (Read 408210 times)
Donny
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« Reply #3700 on: November 07, 2013, 04:48:29 PM »

Yes the cardio in the gym is a lot safer in terms of possible injuries, but it can be such a bore too. I used to really enjoy a good run through the neighborhood. There was a time when I would run to the gym, workout and then run home. I don't do that these days. All it takes is one misstep and you've fucked yourself up with an injury.
Jay get your cardio in..i do it in the Gym and outside. Running outside i enjoy more
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« Reply #3701 on: November 07, 2013, 08:31:25 PM »

 did wez workout delts

started..rear delt machine x4 75/90/105/120,12/12/10/10
side laterals seated 20/25/30/30
uprights smith x3
front raises with curl bar pre made bar 60/70
finished x2 drops loaded 6 tens per side x10/dropped to5 x10.last set 4 per side x10 ,2nd time around 8 reps per ,,,sick pump

shrugs 225x15.275 x12.315 x12/315 x12

forarms
calves 5 sets 12 reps per standing calf raises..
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« Reply #3702 on: November 08, 2013, 04:42:50 AM »

Yes the cardio in the gym is a lot safer in terms of possible injuries, but it can be such a bore too. I used to really enjoy a good run through the neighborhood. There was a time when I would run to the gym, workout and then run home. I don't do that these days. All it takes is one misstep and you've fucked yourself up with an injury.

I did those interval sessions right after my weight training, just to burn max fat. But, as a consequence you're more sensitive to injuries. I'm close to my goal of 10% bf (right now prob 11-12%). The last couple of weeks I switched to walking for an hour, prob not as effective as those 18.5 minute HIIT cardio sessions, but I love to walk, esp in this season. It's also a good moment to listen to lectures, motivational talks or spherical music.
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« Reply #3703 on: November 08, 2013, 05:01:51 AM »

I did those interval sessions right after my weight training, just to burn max fat. But, as a consequence you're more sensitive to injuries. I'm close to my goal of 10% bf (right now prob 11-12%). The last couple of weeks I switched to walking for an hour, prob not as effective as those 18.5 minute HIIT cardio sessions, but I love to walk, esp in this season. It's also a good moment to listen to lectures, motivational talks or spherical music.
Walking is ok to do now and again...like Steve Reeves wrote in his book you can do it from Young to old. he also spoke about breathing in like a semi yoga Fashion in three stages. Reeves also wrote a book on power Walking and how to distribute weight on your Body. I have "building the classic Physique" from him and in chapter 23 he explains it all very well.
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« Reply #3704 on: November 08, 2013, 07:29:20 AM »

did wez workout delts

started..rear delt machine x4 75/90/105/120,12/12/10/10
side laterals seated 20/25/30/30
uprights smith x3
front raises with curl bar pre made bar 60/70
finished x2 drops loaded 6 tens per side x10/dropped to5 x10.last set 4 per side x10 ,2nd time around 8 reps per ,,,sick pump

shrugs 225x15.275 x12.315 x12/315 x12

forarms
calves 5 sets 12 reps per standing calf raises..

Whatcha think?
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« Reply #3705 on: November 08, 2013, 07:41:23 AM »

Walking is ok to do now and again...like Steve Reeves wrote in his book you can do it from Young to old. he also spoke about breathing in like a semi yoga Fashion in three stages. Reeves also wrote a book on power Walking and how to distribute weight on your Body. I have "building the classic Physique" from him and in chapter 23 he explains it all very well.

Walking was serious business for Reeves, literally and figuratively Wink
He had a good face, no homo

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« Reply #3706 on: November 08, 2013, 07:50:03 AM »

My Grandfather walked to work in carpentry everyday around 7 or 8 miles each way and lived to be exactly 100. A great exercise in the contests I have entered thats all the cardio I did just dropped cals and walked it worked.
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« Reply #3707 on: November 08, 2013, 07:55:38 AM »

Dorian did the same on an empty stomach, 3% bf isn't that 'fat'...
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« Reply #3708 on: November 08, 2013, 08:20:53 AM »

Whatcha think?
good wez,,,i was still going with the drops but as u drop reps get choppy lol,,ok with me pump/stimulation works for me.sore today  ;Dmildly.
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« Reply #3709 on: November 08, 2013, 02:27:28 PM »

Arms day
80mg Var/250 EQ/300 Sustanon/4iu Seros

Reverse curls ss barbell curls with drop set (3sets) 3X
One arm cable curls 3 sets
One arm cable pushdowns 3 sets
Close grip bench with 80 lbs of chain on each side 3X135X10
Seated cable curls 3 sets
Rope French presses 3 sets
Super slow preacher curls w ez bar 3 sets
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« Reply #3710 on: November 09, 2013, 06:43:46 PM »

legs
press warmed up more  sore right knee for a while,plate/2 /3 repped ,,then 4 /5/6 all 15/12 reps.
squat 225x12/275x12/315x12
walking lunges 80 lbs on back x2
extensions 205/225/235/250

sldldbell,,60/70/80
lying extensions 140/155/155

calves leg press x3and seated calf raise x3
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« Reply #3711 on: November 10, 2013, 02:33:49 AM »

legs
press warmed up more  sore right knee for a while,plate/2 /3 repped ,,then 4 /5/6 all 15/12 reps.
squat 225x12/275x12/315x12
walking lunges 80 lbs on back x2
extensions 205/225/235/250

sldldbell,,60/70/80
lying extensions 140/155/155

calves leg press x3and seated calf raise x3
i like doing calves on the seated leg press too. look after your knee though.
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« Reply #3712 on: November 10, 2013, 08:32:45 AM »

i like doing calves on the seated leg press too. look after your knee though.
yeah,been wrapping it on heavier sets,it feels good today,few wks ago it took 2-3 days and it was still sore after leg workout,been using glucosomine seems to be helping.its below cap actually right at begginiing botton part,like i slammed it into something kind of pain.
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« Reply #3713 on: November 10, 2013, 09:13:51 AM »

Sunday Morning Chest with my younger Brother ( he is only 48).

80mg Var/250 Galenika Test/250 EQ/4iu Seros

Smith machine Inclines 95X20 135X20 185X15 205X12 225X10 drop set 195/175/155/135/115/95
Hammer wide decline 2 plates each side/2+25/ drop set 5-25s each side 4/3/2/1
Cable crossovers 4X15
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« Reply #3714 on: November 11, 2013, 10:24:24 AM »

Monday morning Back with my beautiful wife.

80mg Var/4iu Seros

Wide Grip chins ss Bent Barbell Rows 5 sets each
Parallel grip seated pulley rows 3 sets
Straight arm pulldowns. 3 sets
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« Reply #3715 on: November 11, 2013, 10:26:36 AM »

Monday morning Back with my beautiful wife.

80mg Var/4iu Seros

Wide Grip chins ss Bent Barbell Rows 5 sets each
Parallel grip seated pulley rows 3 sets
Straight arm pulldowns. 3 sets
I do a superset back workout sometimes good stuff....
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« Reply #3716 on: November 12, 2013, 02:24:08 AM »

I do a superset back workout sometimes good stuff....
I like to superset too Grin as you know  Wink chest+back work very well. although itīs 2 big muscle Groups i like the intense work and afterwards you feel great ! the plus side is if you miss a shoulder+arm workout itīs not so bad. Dips,push ups ,flys...chin ups,bb rows,upright rows. Itīs all hit well.
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« Reply #3717 on: November 12, 2013, 02:42:19 AM »

I do a superset back workout sometimes good stuff....

Chins/Bent rows ss = brutal
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« Reply #3718 on: November 12, 2013, 06:39:28 AM »

chest 'did some wez work on inclines'
fdb press 60/70/80/85 ..12/10/8/6
incl'wez'135x20,155x15,165x12,185x8 ..good pump
hammer low press seated x3 2 plates and 25 x12
cable crossovers x3 x12-15
finished x2x20 feet elevated top decline pushups

tri's
triset x3 machine dip/extension machine/pushdowns 10 reps per
2 sets reverse single arm extensions

abs
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« Reply #3719 on: November 12, 2013, 10:37:13 AM »

Arm day
80mg Var/250mg Galenika Test Depo/250 Omega EQ/4iu Seros

rope pushdowns 3 sets
French press ez curl 3 sets
heavy pushdowns with added 25 3 sets with drop set on final set
Lying one arm cross body extensions  2 sets
one arm cable pushdown drop set

Hammer curls 5 sets
one arm cable concentration curls 3 sets drop on final
machine preachers 3 sets
incline cable curls 2 sets
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Donny
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« Reply #3720 on: November 12, 2013, 12:51:29 PM »

I did yesterday Monday...

Parallel bar Dips 4xmax
Push ups with push up bars 4xmax
Flat DB Flyes 3x10

chin ups 4xmax
one arm DB rows 4x10
upright BB rows 3x8-10

Today i went for a fairly hard run for cardio and afterwards Crunches+Rev Crunches,,, Grin
Tomorrow i will do shoulders and arms
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« Reply #3721 on: November 12, 2013, 01:42:30 PM »

GOOD WORKOUTS BRO'S..
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« Reply #3722 on: November 12, 2013, 02:08:11 PM »

I love out training young guys. Can't help it Grin
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« Reply #3723 on: November 12, 2013, 02:50:26 PM »

I love out training young guys. Can't help it Grin
me 2...
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« Reply #3724 on: November 12, 2013, 09:21:14 PM »

Visited my orthopedic doctor today. In checking how my knee was doing, he commented that I have very strong and muscular hamstrings. And here I always thought they were weak.  Grin

Guess I am doing as well as can be expected considering how long it's been since the surgery. The doctor recommended I start taking Glucosamine and Chondroitin because it helps build fibrous tissue in the joints. I always thought it was just a scam.

Tomorrow begins week 5 of physical therapy. I wonder if I'll be doing squats while standing on that half beach ball thing again. If you've never tried this, you should. It seems physically impossible and yet it isn't.
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